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RSA with the goalkeeper that dives to get the ball

RSA with the goalkeeper that dives to get the ball

 
Goal
Equipment
  • 3 cones
  • 4 poles
  • Sufficient balls for continuity
Preparation
  • Playing area: 20x15 meters
  • Players: 1
  • Duration: 30 minutos
  • Series: 5 for 4 saves
Summary Secondary Objectives
Optimal exercise for the goalkeeper, useful to improve the fast movement with the feet, coordination, push, the goalkeeper technique when they goes to the ground and body workout
Goalkeeper skills, Ready position technique, Saves technique, Goalkeeper concentration, Coordination skills, RSA (Repeated Sprint Ability), Quickness
Organization

In the playing area chosen for the exercise place 3 cones as it is shown in the picture. At 3 meters from the central cone make a line with 4 poles, leaving 2 meters between each of them. The distance of the two sideways cones with respect to the poles must be of 2 meters. The goalkeeper starts from the central cone. In front of the keeper, at about 12 meters the keeper coach stands with a lot of balls.

Description
  • The exercise consists of making 5 series of 4 saves:
    • 1 series of saves along the ground with the coach shooting at goal
    • 2 series of saves after a bounce with power
    • 3 series of saves after a bounce thrown by the coach
    • 4 series of saves of a halfway up ball
    • 5 series of saves of a high ball
  • Example of the development of the exercise:
    1. The keeper starts racing with crossed steps towards the central goal and makes the first save diving to their right
    2. The keeper stands up and running backwards they surrounds the cone. Afterwards the goalkeeper sprints towards the sideways goal that is on their right and makes the second save diving to their right
    3. The goalkeeper stands up and in a sideways race goes to the cone and surrounds it. Afterwards they sprints towards the central goal and makes a save by diving to their left
    4. The keeper stands up and running backwards goes to the cone and surrounds it. After that they sprints towards the sideways goal that is on their left and makes the last save by diving to their left

 

Variations
  1. If goalkeepers are well trained modify the number of series: 8 series of 4 saves. Eliminate saves with high bounce and go for 2 series on each topic, starting that way once with the goalkeeper diving to their right and then diving to their left.
Coaching Points
  • Pay attention to the race, it should be fast and with small steps
  • This exercise is suggested for the first training session of the week or if it is prefered to perform the strength during the first training session, it is an optimal exercise for the second session too
  • Pay attention to coordination when diving

Autore

andrea.campagnolo's picture
| Preparatore dei portieri A.S. Cittadella Calcio

Carriera da giocatore:

Cittadella, Roma, Genoa, Vicenza, Triestina, Cagliari, Reggina, Catania, Siena e Cesena

 

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